Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6 build to RPE 7/8 by end, then
B: 6-10 rounds, any erg. Match round 1 output each round (calories or watts). If you see a 10% or greater variance in output after round 6, you are done. Otherwise continue until you hit critical drop off or 10 rounds.
15-30″ Max output, RPE 9+. Stop if there is a critical drop off within 30″, otherwise go for full 30″.
120″ Rest.
C: 10′ Apnea cycle/recovery walking